Whether it’s cookies, potato chips, or pastries from the bakery… Usual snacks are tempting!
Unfortunately, they do only provide “empty calories” most of the times and will soon make you feel hungry again!
In this blog post, we’ll show you healthy and delicious alternatives. We also reveal our favorite recipes and explain how you can integrate healthy snacks into your everyday life.
Why healthy snacks make the difference
Especially if you want to lose weight, conventional high-carb snacks like granola bars, milk chocolate or crackers are a poor choice.
Eating short-chain carbs causes a rapid increase in blood sugar levels, and your body produces more insulin. This hormone is produced in the pancreas and serves to transport the glucose ingested with food from the blood into the cells. There, the body uses the glucose to provide energy.
If you consume more glucose than your body can store (in form of glycogen in your liver), insulin helps to convert the surplus into fat and to store it in your fat cells.
The stupid thing about this: Regardless of the excess of carbs, your fat burning stalls when insulin is produced.
This means: If you frequently reach for traditional snacks, you will hinder your weight loss success!
Does this mean you have to say goodbye to your favorite snacks for good? No!
If you want to support your progress in intermittent fasting, it makes sense to pay attention to a few things when choosing your snacks.
Our tips for healthy snacking
1. Reach for protein-rich snacks
Snacks made from simple carbohydrates cause a blood sugar roller coaster: You are always hungry, eat much more than necessary and feel tired and sluggish.
By the way, traditional sweets rarely provide valuable nutrients. Protein-rich foods, on the other hand, speed up your metabolism and boost fat burning. This is due to the so-called thermogenic effect: Your body uses more energy when metabolizing proteins than when metabolizing carbs and fats. With a protein-rich diet you can increase your metabolic rate by up to 30 percent! You’ll find the best protein-rich foods here.
2. Question your habits
Before you reach for a snack, pause for a moment. Is it real hunger that’s driving you? Or is it just stress, boredom, or your habits that tempt you? It’s worth taking a closer look! Your body will tell you when it needs new energy.
3. Snack consciously
No matter what you are snacking: Don’t forget to focus on it when you eat. The healthiest snack won’t give you anything if your head is somewhere else. Take a few minutes to consciously enjoy it. That way, you’ll really feel satisfied – both in body and mind.
The best snack ideas for more success in intermittent fasting
Healthy snacks don’t have to be expensive or time-consuming. Here are a few ideas for you:
Nuts contain a lot of fat, but this fat is unsaturated fatty acids. These are healthy and essential for our bodies. So feel free to eat half a handful of walnuts, almonds and the like from time to time – it’s wonderful food for your brain!
2. Dark chocolate
You can’t do without chocolate? Then choose types that contain a high percentage of cocoa. These have less sugar and provide more nutrients.
3. Greek yogurt with berries
Greek yogurt is high in protein and fills you up well, making it a great snack for your eating periods. The combination with low-sugar berries is also good for a low-carb diet.
4. Apple slices with nut butter
Apples and nut butter are a delicious combination that gives you lots of vitamins, minerals and unsaturated fatty acids. This snack is not only tasty, but also extremely quick to prepare.
5. Boiled eggs
An egg as a snack may sound a bit odd at first, but it provides valuable proteins and is really nutritious and delicious with a pinch of salt.
6. Vegetable sticks
Vegetable sticks are prepared quickly and taste lovely when dipped in guacamole or hummus, also when watching TV ;
The light green soybeans originally come from Japan. They are rich in plant-based protein and fiber, so they’ll keep you full for a really long time and keep your blood sugar levels stable. A great choice when your next fasting period is coming up. Pre-cooked at home, edamame beans are also a great snack to go.
8. Roasted chickpeas
Here’s a snack recommendation from the BodyFast recipe collection for you.
Roasted chickpeas are healthy protein bombs and super easy to prepare. They are the perfect snack for your eating window!
For 2 servings you’ ll need:
- 1½ cups of chickpeas, pre-cooked
- 1 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp paprika powder, smoked
- 1 pinch of salt
Here’s how it works:
- Dry the chickpeas sufficiently, then mix them with the olive oil.
- Place on a baking tray lined with baking paper and roast in the oven at 180 °C (356 °F) for about 25 minutes.
- Take out, mix with salt and the spices (interchangeable if you like) and bake in the oven for another 10 minutes until browned.
Ready is a vegan and healthy snack that tastes delicious and supports your progress in intermittent fasting.
How you optimize your intermittent fasting success with healthy snacks
As you can see, there are many uncomplicated, nutrient-dense, yet delicious snacks that you can easily integrate into your intermittent fasting routine.
Sure, it’s not always easy to resist all temptations. But that’s not necessary anyways. No one forbids you an occasional piece of cake or the like!
Intermittent fasting gives you the freedom to pursue your goals without having to completely change your diet right away. You are allowed to enjoy – but do it CONSCIOUSLY!
Why BodyFast recipes are special:
- Developed by nutrition experts: All recipes are healthy, nutrient-dense and help you lose weight.
- Suitable for every nutrition style: Vegetarian, low-carb or gluten-free? Cook according to your personal preferences.
- Food Facts: concentrated nutritional knowledge – Learn why certain ingredients are especially good for you and your body.